Gut Health: ‘Harder for gut, and linked to…’ 5 foods a top Gastroenterologist never eats; (and why you too, should not) |
Ultra‑Processed meatsThe hidden harmful ingredients lurking inside sausages, bacon, hot dogs and deli slices, all belong to the meat family. They’re loaded with salt, nitrates, preservatives and saturated fats, that can irritate the gut and fuel inflammation. As Dr Pal says, “These are harder on the gut, and linked to higher cases of colorectal cancer”, apart from kidney, and heart‑related problems. Dr Pal suggests opting for lean meats or choosing plant‑based protein alternatives to support better digestive, and cardiovascular health.
Sugary beveragesSoft drinks, fruit juices sweetened with added sugar, and energy drinks, give a lift of energy, but essentially zero nutrition. These ingredients negatively impact gut microbes, reducing diversity and promoting inflammation. Regularly consuming such high amounts of sugar heightens the likelihood of insulin resistance, obesity, type 2 diabetes and fatty‑liver disease. Dr Pal points out that sugary drinks cause a spike in blood glucose that soon crashes, leaving you fatigued and reaching for more. If you crave something sweet, indulge in a dessert once in a while (once every few weeks), or have your favorite fruit every day.
Ultra‑Processed foodsMore than just junk, ultra‑processed foods, (think ready‑to‑eat meals, snack packets and countless shelf‑stable packages), are packed with carbs, unhealthy fats, preservatives and many additives. Such foods often lack fiber, essential for gut motility and feeding good microbes. Dr Pal warns that regular consumption of these foods, disrupts the gut barrier and increases risk of chronic diseases like IBS, obesity, and metabolic syndrome. Dr Pal warns that making these foods a regular habit can erode the gut’s barrier and raise the odds of issues like IBS, obesity and metabolic syndrome. Opting for whole processed foods instead of these, nurtures a balanced gut ecosystem.Refined white flourRefined white flour, found in breads, pastries, pizzas, and other bakery treats, is stripped of its fiber, vitamins and minerals during milling. Eating foods made with it causes blood‑sugar levels to surge, nudging the body toward insulin resistance. This apart, these foods can stoke inflammation, as well as digestive woes. Because it’s low in fiber, refined flour slows gut motility, and may result in constipation. Dr Pal advises swapping it for whole‑grain flours, which restore the nutrients, promote bowel movements, and nurture beneficial gut bacteria.Making smarter food choices for gut healthDr Pal stressed on the fact that our gut thrives when it’s fed wholesome, nutrient‑dense foods that feed the microbes, while keeping inflammation at bay. The trick is to include plenty of fiber‑rich produce-fruits, vegetables, whole grains, plus nuts, seeds and lean protein sources in your diet. Cook using healthy oils like olive or mustard oil. Stay hydrated, and practice mindful eating to improve digestion and gut function. And don’t forget to move your body every day.
